Some erroneous conceptions about sleep

Naps during the day affect sleep nights 

The truth is that naps in the daytime can help you sleep better in the evening. It also helps to reduce the operation of the brain. Therefore, the brain is less to “mobilize” than at night, leading to deeper sleep, better recovery. An effective nap should last 15-45 minutes between 2-4 pm.

Everyone has to sleep exactly 8 hours

Some of us just need to sleep about 6-7 hours while others need 8-9 hours a day. Therefore, there is no a fixed sleeping time for everybody. If you still feel healthy and refreshing, do not worry that you do not sleep enough.

Sleeping too much 

Sleeping too much (over 10 hours) is also harmful like sleeping less than 6 hours per day. Spend time lying in bed all day will slow blood circulation to organs and affect blood sugar levels, which increases the risk of heart disease, stroke and diabetes. Go to bed and wake up the same time every day will make you sleep better and is a great way to get a reasonable sleep.

Sleep is necessary because we can stop “working”

The truth is that the brain and the body of us constantly “work”. They are busy performing functions such as remembering, bone formation, tissue regeneration, strengthening immunity system, removing toxins and stabilizing blood sugar.

Older people need less sleep

This is a common misconception. As we get older, the quality of sleep decreases, we will have to undergone some changes in sleep as often awaking in the night and insomnia. However, this does not mean that people actually need less sleep when growing old. The elderly also need the amount of sleep equal to young people.  

High intensity exercise is good for sleep

Exercise is good for sleep quality but high-intensity exercise can disrupt sleep if it is done too close to bedtime. It is best to exercise before bedtime at least 45 minutes.

Wine is good for sleep

Drinking too much alcohol can disrupt your sleep, especially in the evening. Initially, it may help you fall asleep but then interrupts and makes you not sleep well. You may have to wake up several times at night because of thirst or going to the toilet.

Making up for lost sleep on weekends

It will not compensate for lost sleep because you do not produce quality. Sleep too much also breaks the biological clock and makes you tired. The best way is to go to bed earlier the next night but still wake up on time like every day regardless of the time you go to sleep.

1 hour before midnight is priceless

This is absolutely not true, it is based on the fact that the most best time to recover your health is the first phase of sleep (about 1/3 sleep). It is the deepest part of sleep when you are difficult to get up most.